Friday’s Workout: 6-30-17

Conditioning: Black or RX: 5 rounds of: 400 meter run 15 Thrusters 75#/55 Green or Scaled: 5 rounds of: 400 meter row 15 bucket tosses 20#/15 Black or RX: 5 rounds of: 400 meter run 15 Thrusters 95#/65

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Thursday’s Workout: 6-29-17

Strength: Black Option: Deadlift ladder. Add a small amount to last week’s effort. Take 75% of your 1 RM and complete the following rep scheme: 3-6-9-6-3. Rest as needed in between sets. Use the same weight for each set Green Option: Deadlift ladder: With a moderate to heavy weight, complete the following rep scheme: 7-10-13-10-7. […]

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Wednesday’s Workout: 6-28-17

Conditioning: Black or RX: Complete the following with a partner in 20 minutes. One person works, while the other rests. 60 power snatches 115#/75 40 box jumps 24”/20 60 front racked lunges (total) 115#/75 40 box jumps 24”/20 60 hang cleans 115#/75 40 box jumps 24”/20 With the remaining time complete as many double unders […]

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Tuesday’s Workout: 6-27-17

Strength: Black Option: Back Squat Pyramid: Add a small amount to last week’s effort. Take 75% of your 1 RM and complete the following rep scheme: 3-6-9-6-3. Rest as needed in between sets. Use the same weight for each set Green Option: Goblet Squat Pyramid With a moderate to heavy kettlebell, complete the following rep […]

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Monday’s Workout: 6-26-17

Conditioning: Black or RX: “The Chief” 5 rounds of: Complete as many rounds as possible in 3 minutes of: 3 power cleans 135#/95 6 push ups 9 air squats Rest 1 minute in between rounds Green or Scaled: “The Sergeant” 5 rounds of: Complete as many rounds as possible in 3 minutes of: 6 kettlebell […]

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Friday’s Workout: 6-23-17

Conditioning: Black or RX: In 20 minutes, with a partner, and one person working at a time, complete: 30 Thrusters 95#/65 30 Box jumps 24”/20 30 KB swings 70#/53 Green or Scaled: In 20 minutes, with a partner, and one person working at a time, complete: 30 Wall Balls 20#/14 or air squats 30 Step […]

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Thursday’s Workout: 6-22-17

Strength: Black Option: Deadlift ladder Take 75% of your 1 RM and complete the following rep scheme: 3-6-9-6-3. Rest as needed in between sets. Use the same weight for each set Green Option: Deadlift ladder: With a moderate to heavy weight, complete the following rep scheme: 6-9-12-9-6. Rest as needed in between sets. Use the […]

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Wednesday’s Workout: 6-21-17

Conditioning: Black or RX: 10 Rounds of: In 1 minute, complete: 20 double unders 3 power snatches 115#/75 AMRAP burpees Rest for 2 minutes in between each round Green or Scaled: 10 Rounds of: In 1 minute, complete: 60 single unders 3 bucket tosses 20#/15 AMRAP Squat thrusts Rest for 2 minutes in between each […]

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Tuesday’s Workout: 6-20-17

Strength: Black Option: Back Squat Pyramid Take 75% of your 1 RM and complete the following rep scheme: 3-6-9-6-3. Rest as needed in between sets. Use the same weight for each set Green Option: Goblet Squat Pyramid With a moderate to heavy kettlebell, complete the following rep scheme: 6-9-12-9-6. Rest as needed in between sets. […]

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Monday’s Workout: 6-19-17

Conditioning: Black or RX: 5 rounds of: For 2 minutes, complete the following: 12 Hang cleans 95#/65 9 Front squats 95#/65 6 Shoulder to overhead 95#/65 Max reps of push ups Rest 2 minutes between sets. Green or Scaled: 5 rounds of: For 2 minutes, complete the following: 12 KB Swings 70#/53 9 Goblet squats […]

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